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  6. Spinach raw vs. Fruitcake

Spinach raw vs. Fruitcake — In-Depth Nutrition Comparison

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What are the differences between spinach raw and fruitcake?

  • Spinach raw is richer than fruitcake in vitamin K, vitamin A, folate, vitamin C, manganese, magnesium, potassium, vitamin B6, copper, and iron.
  • Spinach raw's daily need coverage for vitamin K is 401% more.
  • Spinach raw has 426 times more vitamin A than fruitcake. While spinach raw has 9377IU of vitamin A, fruitcake has only 22IU.
  • The glycemic index of spinach raw is lower.

We used Spinach, raw and Cake, fruitcake, commercially prepared types in this article.

Infographic

Spinach raw vs Fruitcake infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 56% 30% 49% 102% 43% 14% 21% 10% 117% 5.5%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 11% 9.9% 14% 78% 17% 7.4% 22% 13% 29% 11%
Contains more MagnesiumMagnesium +393.8%
Contains more CalciumCalcium +200%
Contains more PotassiumPotassium +264.7%
Contains more IronIron +30.9%
Contains more CopperCopper +160%
Contains more ZincZinc +96.3%
Contains less SodiumSodium -21.8%
Contains more ManganeseManganese +307.7%
Contains more SeleniumSelenium +100%
~equal in Phosphorus ~52mg

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 94% 156% 41% 0% 20% 44% 14% 3.9% 45% 0% 1207% 146% 11%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 1.7% 2.3% 18% 0% 13% 23% 15% 14% 11% 1.3% 3.8% 15% 4.9%
Contains more Vitamin CVitamin C +5520%
Contains more Vitamin AVitamin A +6600%
Contains more Vitamin EVitamin E +125.6%
Contains more Vitamin B1Vitamin B1 +56%
Contains more Vitamin B2Vitamin B2 +90.9%
Contains more Vitamin B6Vitamin B6 +323.9%
Contains more Vitamin KVitamin K +32093.3%
Contains more FolateFolate +870%
Contains more CholineCholine +116.9%
Contains more Vitamin B5Vitamin B5 +247.7%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~0.791mg

All nutrients comparison - raw data values

Nutrient Spinach raw Fruitcake DV% diff.
Vitamin K 482.9µg 1.5µg 401%
Vitamin A 469µg 7µg 51%
Folate 194µg 20µg 44%
Vitamin C 28.1mg 0.5mg 31%
Manganese 0.897mg 0.22mg 29%
Polyunsaturated fat 0.165g 3.323g 21%
Carbs 3.63g 61.6g 19%
Calories 23kcal 324kcal 15%
Magnesium 79mg 16mg 15%
Fats 0.39g 9.1g 13%
Potassium 558mg 153mg 12%
Vitamin B6 0.195mg 0.046mg 11%
Monounsaturated fat 0.01g 4.2g 10%
Copper 0.13mg 0.05mg 9%
Iron 2.71mg 2.07mg 8%
Vitamin E 2.03mg 0.9mg 8%
Vitamin B2 0.189mg 0.099mg 7%
Calcium 99mg 33mg 7%
Fiber 2.2g 3.7g 6%
Saturated fat 0.063g 1.048g 4%
Vitamin B5 0.065mg 0.226mg 3%
Zinc 0.53mg 0.27mg 2%
Selenium 1µg 2µg 2%
Vitamin B1 0.078mg 0.05mg 2%
Cholesterol 0mg 5mg 2%
Choline 19.3mg 8.9mg 2%
Sodium 79mg 101mg 1%
Protein 2.86g 2.9g 0%
Net carbs 1.43g 57.9g N/A
Sugar 0.42g 27.42g N/A
Phosphorus 49mg 52mg 0%
Vitamin B3 0.724mg 0.791mg 0%
Vitamin B12 0µg 0.01µg 0%
Tryptophan 0.039mg 0.042mg 0%
Threonine 0.122mg 0.102mg 0%
Isoleucine 0.147mg 0.121mg 0%
Leucine 0.223mg 0.206mg 0%
Lysine 0.174mg 0.121mg 0%
Methionine 0.053mg 0.059mg 0%
Phenylalanine 0.129mg 0.14mg 0%
Valine 0.161mg 0.144mg 0%
Histidine 0.064mg 0.071mg 0%
Fructose 0.15g 0%
Omega-3 - DHA 0g 0.001g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 4% 91% 2%
Protein: 2.86 g
Fats: 0.39 g
Carbs: 3.63 g
Water: 91.4 g
Other: 1.72 g
3% 9% 62% 25%
Protein: 2.9 g
Fats: 9.1 g
Carbs: 61.6 g
Water: 25.3 g
Other: 1.1 g
Contains more WaterWater +261.3%
Contains more OtherOther +56.4%
Contains more FatsFats +2233.3%
Contains more CarbsCarbs +1597%
~equal in Protein ~2.9g

Fat Type Comparison

Fat type breakdown side-by-side comparison
26% 4% 69%
Saturated fat: Sat. Fat 0.063 g
Monounsaturated fat: Mono. Fat 0.01 g
Polyunsaturated fat: Poly. Fat 0.165 g
12% 49% 39%
Saturated fat: Sat. Fat 1.048 g
Monounsaturated fat: Mono. Fat 4.2 g
Polyunsaturated fat: Poly. Fat 3.323 g
Contains less Sat. FatSaturated fat -94%
Contains more Mono. FatMonounsaturated fat +41900%
Contains more Poly. FatPolyunsaturated fat +1913.9%

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Spinach raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168462/nutrients
  2. Fruitcake - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174939/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.